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Stage III/Soft Foods Diet

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Stage III/Soft Foods Diet Stage III/Soft Foods Diet MEAL IDEAS & RECIPES Stage III/Soft Foods Diet Stage 3: Soft Foods Gastric Bypass or Sleeve Gastrectomy: Starts: 14 days post surgery Duration: 21-30 days Tips for Tolerating Foods • Keep meats tender and moist. • Use a slow cooker. • Poach meat in broth. • Marinate meats in lemon juice or vinegar to tenderize. • Flavors are fine! You can use seasonings and spices. • Use low-fat, condiments for flavor and to moisten food -- salsa, mustard, plain fat-free Greek yogurt (Try it mixed w/ dill or parsely, lemon juice, salt & pepper), 1 tsp light mayo (1 fat), 1-2 tbsp avocado (1 fat), or 2 tbsp hummus (1 fat). • Slow down when you eat. Take at least 20 min minimum to eat your meal. • Take tiny bites the size of a dime. • Chew, chew, chew. Count for at least 20 chews; 30is even better when trying new foods. • Pause after each bite; wait for the food to reach your stomach to see how you feel. Eggs (1 whole egg or 2 egg whites or ¼ cup egg beaters = 1 Protein) ・ Scrambled or poached--don’t overcook! ・ Fried - Fry over easy or sunny side up using cooking spray. ・ Frittata (2 Protein, 1 Dairy) o Mix eggs and seasoning (i.e. salt, pepper, onion powder, paprika, etc) in a bowl. Add 1 oz reduced fat cheese per serving of eggs. Pour mixture into muffin pan which has been greased with Pam cooking spray. Bake at 350 degrees for 30 min (or until toothpick comes out clean). Store in fridge. Reheat in microwave. ・ See the HungryGirl.com Egg Mug Recipe! Oatmeal, Cream of Wheat or Farina (1/2 cup cooked cereal = 1 Starch) • Cook oatmeal with ½ cup milk or vanilla soy milk onto oatmeal. Add cinnamon, nutmeg, and/or Splenda for flavor (1 Starch, 0.5 Dairy) - Do not eat unless mixed with protein or unless you have eaten your protein and still have extra room in your sleeve or pouch C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet • Add 1 scoop of protein powder into oatmeal or cook your cereal using a ready to drink protein shake instead of milk. Protein Salads (2oz Tuna, 2 oz Chicken, or Egg Salad made with 2 eggs= 2 Protein) ・ 1 T light mayo (add 1 Fat) ・ 1 tsp oil and lemon (add 1 Fat) ・ Salsa (chunks of veggies strained or puree) ・ Mustard and/or Fat-Free Greek Yogurt ・ 1/8 medium avocado, onion powder, garlic powder, salt, pepper, lime juice and smooth salsa Meal Ideas with Meat/Fish (1 oz cooked meat = 7 grams of Protein) • Roll up 1-2 oz ham, turkey, or chicken deli meat with 1 slice cheese (14-22 g of protein) o Heat on stove top for a couple minutes for a melted roll-up or dip into mustard • Turkey Chili (To estimate protein, after chili is cooked zero out empty cup on food scale, then add chili to cup. Take out 1-2 oz for fluid/veggies) o Add 2oz of sautéed 93% lean ground turkey to ½ cup tomato sauce. Season w/garlic, chili powder and salt (to taste) Cook 20-30 min. • Baked Cod o Place 2-3 oz of Cod (14-21 grams of protein) on aluminum foil-lined baking sheet sprayed with Pam. Drizzle cod with 1 tsp olive oil, juice from 1 squeezed lemon wedge and ½ tsp old bay seasoning. Bake at 350 degrees for about 8 minutes (or until baked through). • Make meatballs or meatloaf using lean ground turkey or ground chicken-pair with a low-sugar, low-fat condiment. See our recipe for low-sugar BBQ sauce Vegetarian Meals • Trader Joe’s Meatless Meatballs (14 grams of protein) o Microwave 3 meatballs with ½ cup tomato sauce until heated through. Sprinkle with 1 oz parmesan or reduced-fat mozzarella cheese. • Baked Ricotta (10 g protein per serving) o Mix 8 oz low-fat or fat-free ricotta cheese, 1 oz grated parmesan, 1 beaten egg, 1 tsp Italian seasoning, and salt and pepper to taste. Place in oven proof dish. Pour ½ cup low-fat marinara sauce on and top with 2 oz shredded mozzarella. Bake in the oven at 450 for about 20-25 minutes or microwave in oven until hot and bubbly. Can also heat in the microwave. Recipe makes 8 servings. • Refried Beans (14-16 g of protein) o Heat ½ c refried beans (7 grams of protein) in the microwave. Season with salsa and 1 oz reduced-fat cheese (7 grams of protein) , add a Tbsp of non-fat Greek yogurt instead of sour cream for 2 grams of extra protein if desired. • Morning Star Mediterranean burger (10 g protein for 1 patty) , Cook according to package. Pair w/ Greek Yogurt Dill Sauce for more protein and to make moist (see recipe in Stage 3 Recipes). C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet Cream of Zucchini Soup Adapted from Skinnytaste.com Ingredients: 1/2 small onion, quartered 2 cloves garlic 3 medium zucchini, skin on cut in large chunks 32 oz reduced sodium/low-fat Swanson chicken broth (or vegetable) 24 oz fat-free plain greek yogurt (or silken tofu-1/2 cup per serving) kosher salt and black pepper to taste fresh grated low-fat parmesan cheese if desired for topping (optional) Directions: Combine chicken broth, onion, garlic and zucchini in a large pot over medium heat and bring to a boil. Lower heat, cover, and simmer until tender, about 20 minutes. Remove from heat and purée with an immersion blender, add the Greek yogurt (or tofu) and purée again until smooth. Taste for salt and pepper to adjust. (May want to avoid pepper during your pureed/soft foods diet phase- okay to use if tolerated). Serve hot or cold! Servings: 4 • Size: 1 cup Nutrition Information: Total Calories = 135 calories, Protein = 14-17 g, Carbs: 13.5 g, Fiber = 5.5 g, Fat: 1.75 g, Sodium: 724 mg (without added salt) C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet Slow-Cookin' BBQ Chicken Ingredients: 1 cup canned tomato sauce 1/2 cup ketchup 2 1/2 tbsp. brown sugar (not packed) 2 1/2 tbsp. cider vinegar 2 tsp. garlic powder 1 1/2 lbs. raw boneless chicken thigh or drum sticks (dark meat only) Optional seasoning: red pepper flakes Directions: In a slow cooker, mix all ingredients except chicken. Add chicken and stir to coat. Cover and cook on high for 3 to 4 hours or on low for 7 to 8 hours, until chicken is fully cooked. Transfer chicken to a large bowl. Shred with two forks--one to hold the chicken in place and the other to scrape across and shred it. Return shredded chicken to the slow cooker and mix well. Eat up! MAKES 7 SERVINGS Nutrition Information: Serving Size-1/7th of recipe (about 1/2 cup) = 149 calories, 1g fat, 462mg sodium, 10g carbs, <0.5g fiber, 9g sugars, 22.5g protein C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet Embarrassingly Easy Crock Pot Salsa Chicken Thighs Skinnytaste.com Ingredients: 1-1/2 lbs lean skinless chicken thigh filets (Perdue Fit and Easy) 1 cup chunks salsa Adobo seasoning (or salt) to taste 1/4 tsp garlic powder 3/4 tsp ground cumin salt, to taste Directions: Season the chicken with adobo (or salt), then place in the crock pot and top with salsa, garlic powder and 1/2 tsp cumin. Cover and cook LOW for 4 hours. When cooked, remove the chicken and set on a large plate; shred with two forks. Pour the liquid into a bowl and reserve, then place the shredded chicken back into the crock pot, adjust salt to taste and add remaining 1/4 tsp cumin. Pour 3/4 cup of the reserved liquid back into the crock pot and cover until ready to serve. Makes about 2 3/4 cups chicken. Nutrition Information: Servings: 6 , Serving Size: scant 1/2 cup -Calories: 187, Fat: 8 g, Carb: 3 g, Fiber: 1 g, Protein: 30 g, Sodium: 315 mg C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet Tuna-bean “Salad” - Adapted from multiple sources Ingredients: - 5 oz tuna canned in water, drained - 16 oz canned white beans or cannellini beans, drained and - Rinsed - 1 Tbsp lemon juice - ¼ cup flat-leaf parsley,chopped - Garlic and salt to taste - Non-fat Greek Yogurt (optional)—adds an additional 2 grams of protein per TBSP Directions: 1. In a blender or food processor chop the tuna, beans, olive oil, lemon juice and parsley until smooth. 2. Add garlic and salt to taste. Makes 8 Servings. Nutrition Information (w/ 1 TBSP Greek Yogurt): Serving Size: ¼ cup Calories: 90, Fat: 2.5 g. Protein: 10 g, Carb: 9 g , Fiber: 3 g C.A.L. 4/2016 CHMWLC Stage III/Soft Foods Diet Turkey Taco Meat Skinnytaste.com Ingredients: ‐ 1.5 lbs lean ground turkey (99% LEAN) OR lean ground Chicken ‐ 1 tsp garlic powder ‐ 1 tsp onion powder ‐ 2 -3Tbsp cumin (depends on your taste for it!) ‐ 1 tsp salt ‐ 1-2 Tbsp chili powder (depending how hot you like it) ‐ 1 tsp- 2 tsp paprika ‐ 1 tsp oregano ‐ 1/2 small onion, minced (use food processor or grate your onion) ‐ ½ bell pepper, minced (use food processor) ‐ 3/4 cup water or chicken broth (low sodium) ‐ 4 oz can tomato sauce ( you can combine w/ a little salsa too or I have used a can of tomato paste) ‐ TOPPINGS: 1 tbsp Non-fat greek yogurt (additional 2 g of protein), low-fat shredded cheese(1 oz = 7 grams of protein) and extra salsa Directions: Use cooking spray or 1-2 tsp olive oil and heat in pan.
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